Healthy Routines for

PLANTS AREN’T FREE OF SATURATED FAT:

While saturated fat is most commonly found in animal products, it’s still found in some plants, most notably in tropical foods. In fact, coconut oil has more saturated fat than butter! And saturated fat from plant foods isn’t any healthier than saturated fat from animal products. That’s okay though—you can still have saturated fat in your diet as long as you are moderate and balance it with sources of unsaturated fat.

THE BAN ON TRANS-FAT: You might have heard about trans-fat, a type of fat resulting from vegetable oils that are pumped full of hydrogen to be solid instead of liquid at room temperature. Once commonly found in processed foods, trans fats were a source of controversy because they lower your HDL levels and raise your LDL levels—a double whammy when it comes to your heart health! But trans fats were banned in the United States in 2015 and food manufacturers had until 2018 to phase them out of production.

WATCH YOUR CHOLESTEROL LEVELS: The U.S. National Library of Medicine recommends people start getting their cholesterol tested early and often, depending on risk factors such as weight and family history. If a child has a family history of high blood cholesterol, heart attack, or stroke, it’s wise to start testing as young as 2 and get tested every 5 years. By age 20, healthy individuals should be tested every five years up until after 45, when they should be tested every one to two years.

INCREASE YOUR INTAKE OF UNSATURATED

FAT: If you’re trying to reduce your intake of saturated fat and increase your intake of good fat, try cooking with olive oil or canola oil instead of butter and varying your sources of protein to replace some of your red meat with plant-based sources like beans and tofu. Remember, however, that all fat has the same number of calories per ounce, so people who are watching their weight will still need to be moderate in their consumption.

Healthy Routines for Mind & Body

By Dylan Roche

Remember the movie Groundhog Day? Bill Murray plays a cantankerous weatherman who gets stuck in a loop reliving February 2nd over and over and over again. While some degree of spontaneity is necessary to keep life interesting, the idea of doing the same thing every day isn’t necessarily a bad one when it comes to your health. That’s because routines tend to help people stick to habits that are good for them and avoid too much mental strife.

Good for your mind…

According to the national nonprofit Mental Health America, the average person faces a lot of stress when they’re trying to get done everything they need to on a daily basis. It can be even worse for those who struggle with depression or anxiety. Having a structured routine changes that.

This is because making decisions, whether big or small, can be stressful. If you are going through the same motions you do every day or every week, there are fewer choices you have to make: Do you go to the gym in the morning or in the evening? When are you going to walk the dog? Are you going to get a chance to eat lunch today? When you don’t have to figure these things out in the heat of the moment, you reduce your stress levels and you’re able to save your mental

energy for decisions that really warrant it, such as brainstorming during a team meeting at work. People who stick to a routine tend to have better problem-solving skills and have an easier time processing distress when they face it.

…And your body

But it’s not just your mental health that benefits from a routine—it’s good for your physical health too. According to a 2019 study “The Importance of Creating Habits and Routine” published by the American Journal of Lifestyle Medicine, routines ensure people

consistently check off all the boxes when it comes to

wellness and self-care like eating nutritious meals, exercising, and getting enough sleep. While most people are familiar with the expression “An apple a day keeps the doctor away,” they tend to focus more on the part about “an apple” and less about “a day.” But they’re equally important—healthy habits aren’t as effective when you do them only once in a while. Having a routine means it’s easier for these healthy practices to become second nature. They’re a habit, something you do with very little thought.

Establishing a Routine

If you’re trying to become healthier both mentally and physically, it helps to make a list of everything you want to accomplish for yourself. Don’t forget the little things like brushing your teeth or a moment of meditation before bed. Now it’s time to map out the order in which you’ll do everything from the moment you wake up to the time you go to bed (scheduling your wake-up time and bedtime so as to get your necessary seven to nine hours of sleep, of course).

Remember that not everyone

is going to have the same rou-

tines. Some people are going to want to go to bed early and wake up early, while some people tend to stay up later and enjoy a little extra sleep in the morning. If you don’t have time to prepare healthy meals, plan a time to meal prep on the weekend; if setting aside a few hours on Sunday afternoon isn’t feasible, figure out how you can find 30 minutes before each meal time to make something healthy.

Your routine doesn’t have to

be the same every day. If it’s easier for you to work out in the mornings on Mondays and Wednesdays and in the evenings on Tuesdays and Thursdays, go ahead and do that—it still counts as a routine.

If you have any unhealthy habits, use your routine as a way of replacing the bad habits with good habits. Maybe you take a mid-afternoon smoke break. As you aim to quit smoking, keep the routine of leaving your desk and going out to the parking lot, but use the time for a quick walk instead of a cigarette.

Finally, don’t forget that so-

cial interaction is an important

part of your health, and you can use your routine as a chance to make time for it. Set aside 20 minutes for an evening phone call to a friend who lives in a different city or plan for a weekly board game night with your family.

Above all, remember to remain flexible—if something needs to change, let it. Your routine should help you eliminate stress, not contribute more to it.

Dining +

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Seared Diver Scallops at Smashing Grapes

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